So that happened.
Your weekend ended up being one long binge of too much food and drink, and now you feel terrible.
I've been there. So, I’m certainly not here to judge. I'm just here to help you pick up the pieces and move on.
Use the following 3 steps to get right back on your feet, and back to eating and exercising right.
1. Draw a line in the sand. Decide here and now that your binge is over. Stop the self-destructive behavior and enlist the support from the important people in your life.
2. Remove the triggers from your home. Clean out the pantry, the freezer and the stash under your bed. Get these unhealthy foods out of your home and out of your way. See these items for what they really are—obstacles that prevent you from getting what you really want out of life.
3. Refocus your goals. Why were you eating healthy and exercising in the first place? Because you have goals. You have a vision of the healthy, fit body that you’re working to achieve. Focus your mind on your most desired goals and unleash your inner work ethic and determination.
It’s time for you to reap all the benefits of a fit and active lifestyle. Let’s go!
Email me today if you're interested in becoming one of my personal training or online coaching clients and I will help get you back on track with the quickest and most effective routine for your fitness goals.
Eat This Instead of Junk
When you feel junk food calling your name, turn to these wholesome snacks and avoid another binge:
- Organic, fresh fruit: It’s sweet and won’t ruin your diet like packaged candy.
- Whole, roasted nuts: Sprinkle some sea salt on a handful of nuts and you won’t even want that bag of chips anymore. Make sure it's just a handful, though. Calories still matter.
- Wholesome, homemade food: When a piece of fruit just isn’t going to cure your cake craving, then make wholesome, gluten and cane sugar-free protein pancakes at home. The recipe below will cure your cravings and keep you satiated for hours.
Chocolate Chip Protein Pancakes
What makes these pancakes healthier than traditional ones? These are gluten-free, low-sugar and packed full of muscle-supporting protein. Top it off with some monk-fruit sweetened syrup and you’ve got yourself all the comfort and flavor of your favorite short stack without those pesky carbs and sugars. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
1 cup Walnuts
1 cup Vanilla Protein Powder
½ teaspoon baking soda
1 teaspoon baking powder
1 teaspoon sea salt
2 teaspoons vanilla extract
1 cup cottage cheese
1 cup almond milk
4 egg whites
2 Bananas, sliced
½ cup lily’s chocolate chips (stevia sweetened)
1. Preheat your pancake griddle or large skillet over medium-high heat.
2. Combine all of the dry ingredients in a food processor. Pulse to combine until smooth.
3. Add the vanilla extract, cottage cheese, almond milk, and egg. Blend until smooth.
4. Use an electric mixer to beat the egg whites until stiff peaks form. Gently mix the egg whites into the batter.
5. Use a paper towel to carefully rub coconut oil on your preheated griddle or skillet. Reduce the heat to low. Use a ¼ cup to scoop the batter onto the griddle in nice big circles. Sprinkle with sliced bananas and chocolate chips. When bubbles form, flip the pancakes to cook on the other side. Cover when cooking the second side for about a minute to help cook the middle of the pancake.
6. Serve with chopped walnuts, chocolate chips and a drizzle of keto monk-fruit syrup. Enjoy!
One serving equals: 298 calories, 16g fat, 205mg sodium, 12g carbohydrates, 2g fiber, 4g sugar and 22g protein.
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James Cipriani - CPT
- Master Level Personal Trainer
- Leader in the Fitness Industry for over 20 Years
- Over 30,000 Personal Training Sessions Completed
- Countless Success Stories, and
- YOUR Fitness and Nutrition Coach in Nashville, TN!
My Place or Yours!
Come to our facility located in the Midtown/West End Section of Nashville (just minutes from Downtown and Music Row).
In-home Personal Training available in all of Nashville, Brentwood, Franklin, Thompson's Station, and Spring Hill.
Train with "One of the Best Trainers in America" - The National Fitness Hall of Fame.
Results begin with the Program, Me as Your Coach, & YOU!
Jim's Cutting Edge Exercise Success Guidelines...Are YOU Meeting Them?
If you're not meeting your weight loss goals, of course how you eat is one of the first fixes you should be looking at. BUT...one of the EASIEST things to change is your exercise variable.
Specifically...Frequency AND Consistency.
In a week, at a MINIMUM, EVERYONE should be getting in 4 Days combined of Resistance Training and/or Interval Cardio Work.
That means, if you work with me...
1 x Week, you should be adding:
- 1 more Resistance Training day on your own plus 2 Interval Cardio Sessions. OR...
- 2 more Resistance Days on your own plus 1 Interval Cardio Sessions.
2 x Week, you should be adding:
- 2 Interval Cardio Sessions. OR...
- 1 More Resistance Training Day done on your own PLUS 1 Interval Cardio Day.
3 x Week, you should be adding:
- 1 Interval Cardio Day.
On top of this, as an added BONUS, EVERYONE would benefit from adding 1-2 Steady-State Cardio Sessions in a week. Go for a walk. A jog. Hop on a bike. Whatever you choose, just get moving at a steady pace and do it for 40-60 minutes. Of course, this will be depending on the time availability in your personal schedule AND your desire to get results.
Are you meeting the Cutting Edge Exercise Guidelines?